Well I am almost 3 weeks into my Olympic Distance Triathlon Training and I actually feel like it is having some effect. My training week looks something like this. Monday is an easy paced run somewhere in the 3-5 mile range. Tuesday is a swim day. Wednesday is my speed work day for running. In my case, speed is a relative term. It is quite humorous to use speed and my running in the same sentence. Thursday is another swim day. Friday is my “long” run day. My training plan never puts me over an hour running before the race, but I am pushing that one a little. Saturday is my long bike day where I get up at dawn and ride for a couple hours. If life allows, I also try to squeeze in a bike ride after work mid-week.
I am seeing improvements in all areas. Swimming is feeling much more natural and I am more than confident that in a wetsuit, I can finish the Swim comfortably today. On the bike, I have finally done enough tweaking and have improved my conditioning enough that I can ride in the aerobars comfortably and my long ride is up to 40 miles. The biggest difference I am seeing in my running is that my heart rate is staying lower for long on my easy runs. I guess it is time to start pushing the pace a litte.
This is my secret, Race a distance you have never raced before. In my case I will be racing in an Olympic Distance Triathlon on August 19th. I have spent the last couple of weeks on general conditioning in preparation for execution of Gale Bernhardt’s Olympic Tri in 6 Weeks Plan from her book “Training Plans for Multisport Athletes”. This plan lines up perfectly with my goals. It is intended for someone looking at 3-4 hours to complete the 1500m swim, 24.8 mile bike and 6.2 mile run. I have a primary goal of 3:30 based on a 40 minute swim, 1:40 bike and a 1:10 run. This is basically doubling my sprint time on the same course, plus a little fudge factor. If things go well, I may be able to make a run at 3 hours. That would require me to hit everything out of the park. That would be a 30 minute swim, 1:20 bike and a 1:10 run. If you haven’t noticed, hitting it out of the park on the run is the same as my rough guess. This is because I just can’t seem to make improvements in my run fitness.
I will be modifying the plan a little. I will be running Monday, Wednesday and Friday. Monday will be the easy run, Wednesday will be the Speed work day, and Friday will be the long run. I will swim on Tuesday and Thursday. I will do my long bike ride on Saturdays and I will try to squeeze in a midweek ride either Wednesday or Thursday after work. This will make Sunday my rest day.